1 serving (150 grams) contains 240 calories, 3.0 grams of protein, 22.0 grams of fat, and 12.0 grams of carbohydrates.
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Nutrition Information
Calories |
320 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.3 g | 37% | |
| Saturated Fat | 4 g | 20% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 13.3 mg | 0% | |
| Total Carbohydrates | 16 g | 5% | |
| Dietary Fiber | 13.3 g | 47% | |
| Sugars | 0.3 g | ||
| protein | 4 g | 8% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 24 mg | 1% | |
| Iron | 1.1 mg | 6% | |
| Potassium | 944 mg | 20% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Fresh avocado
Avocado (Persea americana) is a nutrient-dense fruit native to Central and South America, where it has been cultivated for millennia. Often associated with Mexican cuisine, avocado is widely used globally in salads, spreads, smoothies, and as a topping for dishes. Nutritionally, avocado is rich in healthy monounsaturated fats, particularly oleic acid, making it beneficial for heart health. It provides essential vitamins such as Vitamin K, Vitamin E, Vitamin C, and several B vitamins, along with dietary fiber and potassium, which supports overall health. Despite being calorically dense, avocados are favored for their potential to improve satiety and nutrient intake without significantly impacting blood sugar levels due to their low carbohydrate content.
Health Benefits
- Promotes heart health due to its high content of monounsaturated fats and potassium, which help maintain healthy blood pressure.
- Supports skin health as it is rich in Vitamin E, an antioxidant known to combat oxidative stress and promote youthful skin.
- Aids digestion with its high dietary fiber content, which can help regulate bowel movements and promote gut health.
Dietary Considerations
Selection and Storage
Store whole avocados at room temperature until ripe, then refrigerate to prevent overripening. To slow browning after cutting, coat with lemon juice and keep in an airtight container.
Common Questions About Fresh avocado Nutrition
Is fresh avocado high in protein?
Fresh avocado is not particularly high in protein compared to other foods. A medium avocado (about 150 grams) contains approximately 3 grams of protein. While it’s not a significant protein source, it offers healthy fats, fiber, and various nutrients that support overall health.
Can I eat fresh avocado on a keto diet?
Yes, fresh avocado is an excellent choice for a keto diet. It is low in carbohydrates, with only about 2 grams of net carbs per 100 grams, and rich in healthy monounsaturated fats, making it a perfect food to help meet keto macronutrient goals.
What are the health benefits of eating fresh avocado?
Avocado is packed with nutrients, offering heart-healthy monounsaturated fats, 10 grams of fiber per medium fruit, and nearly 20 vitamins and minerals, including potassium, vitamin K, and folate. It may help improve heart health, support digestion, and promote skin health due to its antioxidant content.
How much fresh avocado should I eat in one serving?
A recommended serving size of fresh avocado is about one-third of a medium avocado, which is approximately 50 grams. This portion contains around 80 calories, 8 grams of fat, and 4 grams of carbohydrates, making it a balanced addition to most meals.
How does fresh avocado compare to guacamole?
Fresh avocado is the base ingredient in guacamole but contains no added ingredients. Guacamole often includes additional items like salt, lime juice, and spices, which can increase sodium content. For more control over nutrients and flavor, preparing guacamole at home using fresh avocado allows for customization.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
